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SUSHI BOWL
04

SUSHI BOWL

NUTRITION
HEALTHY RECIPES
Oct 28, 2024

SUSHI BOWL

A sushi bowl is a deconstructed sushi dish that makes it relatively easy to appreciate the flavours one loves in Japanese cuisine. A colourful bowl brings together all the critical components of the traditional sushi roll in a fuss-free presentation – it consists of seasoned sushi rice topped with slices of delicate smoked salmon or sashimi-grade tuna, creamy avocado, crunchy cucumber, and crispy carrot – all providing an array of fun textures. Amazingly simple, the soy sauce, sesame oil, and rice vinegar can be very potent in fresh flavours from the ingredients. It can easily be made as a fantastic fast yet healthy lunch or dinner garnished with sesame seeds.

RECIPE CATEGORY

Lunch, Dinner, Snack, Entrée

SERVING SIZE

1

CUISINE

Japanese, Asian

PREPARATION / TECHNIQUES

No-Cook, Quick & Easy, Prepared in Advance

OCCASION / HOLIDAY

Weeknight Dinner, Family Meals, Summer, Picnic

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Cholesterol, Gluten-Free (if using tamari), Quick & Easy

DISH TYPE

Salad, Bowl

INGREDIENTS OF SUSHI BOWL

  • 50g sushi rice, cooked
  • 50g smoked salmon or sashimi-grade tuna
  • 1/4 avocado, sliced
  • 1/4 cucumber, sliced
  • 1/4 carrot, julienned
  • 1 tbsp soy sauce
  • 1/2 tsp sesame oil
  • 1 tsp rice vinegar
  • 1/2 tsp sesame seeds (for garnish)
  • Salt, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 280
  • Protein: 12g
  • Fat: 12g
  • Carbohydrates: 28g
  • Fibre: 4g
  • Sodium: 500mg

PREPARATION OF SUSHI BOWL

  • Cook the rice: Prepare the sushi rice according to the package’s instructions. Allow the rice to cool for a short while.
  • Prepare the dressing: Whisk together soy sauce, sesame oil, and rice vinegar in a small bowl. Stir everything well.
  • Assemble the bowl: The first layer is a layer of cooked sushi rice, followed by a piece of smoked salmon and tuna, sliced avocado, cucumber, and carrot arranged on top of the rice.
  • Add the dressing: Mix everything up by merely pouring the pre-packed dressing onto the items.
  • Garnish: Sprinkle with sesame seeds before serving.

PREP TIME

10 minutes

COOKING TIME

0 minutes (rice should be pre-cooked)

TIPS

  • Sashimi-grade fish ensures the highest quality and safety when handling raw fish.
  • Let it cool a bit so the fresh ingredients will not wilt.
  • For extra flavour, add a few drops of wasabi or a side of pickled ginger.
  • To make it more hearty, add a side of edamame or seaweed salad to the bowl.

VARIATIONS

  • Replace the fish with tofu, grilled chicken, or even a soft-boiled egg to experience other protein combinations.
  • Add another dimension of flavour with a drizzle of sriracha or chilli oil.
  • Additional to this list are bell peppers and other blanched asparagus or more.
  • Replace sushi rice with quinoa or cauliflower rice for a low-carb version.

PREPPING AND STORAGE

  • Fridge: Assemble the sushi bowl and place it in an airtight container for up to 24 hours. Best served fresh.
  • Freezing: Not used as freezing destroys the mouth feel of the avocado and the fish.

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Albany, Auckland
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